The human body is capable of turning almost everything we consume into fat, if taken in excess. This undesirable (albeit necessary) phenomenon can lead to unhealthy crash diets and miracle pills to quickly burn away the unwanted fat. Igniting your metabolism is the secret key to producing safe and rapid weight loss results, and there are numerous ways to kick start the fire.
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Cardio Does Not Solve Everything
Cardio helps to create a caloric deficit by burning calories but it is muscle that expends the most energy. Concentrate on strength training exercises instead of only cardiovascular exercise to burn fat more quickly and efficiently.
Use Free Weights
Strength training via free weights requires more concentration and actual muscle than machine-oriented weight training. Free weights require more coordination but in doing so create a better muscular balance.
Keep Rests Short
Keeping rest periods in between sets and reps to a minimum keeps your heart rate elevated and forces the muscles to recover at a rapid pace.
Work the Entire Body
Total body workouts focus on the entire body rather than single out one or two muscle groups per session. These compound workouts are more efficient at burning fat because they build more muscle throughout your entire body on a more regular basis, rather than targeting singular muscle groups. The more lean muscle your body is composed of, the more efficient it is at burning fat.
Exercise in the Morning
Your body is fueled throughout the day by carbohydrates consumed during daily meals. When you wake up in the morning, you body is depleted of most of these carbohydrates, as they are burned while you sleep. The lack of carbohydrates means the fat will
be used as a fuel source instead, burning up to three times more fat than working out later in the day.
Don't Skip Breakfast
There's a reason that breakfast is called the most important meal of the day. A healthy, hearty breakfast is the perfect way to jump start your metabolism for the day. Not only does it start your metabolism, but properly fueling yourself will eliminate hunger pangs later in the day which can lead to binging.
Don't Breathe Out Your Mouth
Breathing through your nose throughout your work instead of your mouth stabilizes your heart rate and increases your endurance, allowing you to work out longer and more intensely, burning more fat.
Avoid Fad Diets
Fad diets promise lots of weight loss in short periods of time, but typically this initial weight loss is just water weight. To burn fat quickly and efficiently, it is a matter of properly fueling yourself with hearty, healthy foods. Starving yourself on the latest trendy diet, you are only more likely to put the weight back on as soon as you stop dieting.
Short bursts of high intensity training are said to burn more fat and burn fat longer throughout the day than longer, slow cardio. Interval training mixes short bursts of high intensity cardio and low intensity cardio for 20 minutes or less. These high intensity moments are like pouring kerosene on your fat, igniting your metabolism and keeping it raised throughout the day.
Keep Things Interesting
The same workout routine day in and day out allows your body to adapt to it and slow down the rate of fat burning. Switch things up to keep your body guessing and ultimately continuing to work hard.